Monday : fasting Tuesday : circuit 40 knee tucks/20 chin-up superset with push-up / 20 each leg 1 leg squat /20 side box jumps/ squat hold/20 diamond push up/40 bicycle/20 mountain climbers/ 10 clap push-ups/40 triceps bench dips/ plank till break down Wednesday : MMA Jujitsu, MuayThai, judo after class do push-ups, , crunches, squats and bridges 1 set till break down Thursday : fasting Friday : rest Saturday :weights Turkish-getups/ Push-ups with Wight over back /One hand row /Squats super sets with calf raises /One leg dead left /biceps curl /behind back triceps curl/Around the world (3-5 sets up to you) for each one between 15-8 reps use a weight that you can do perfect sets with For weight ( a dozen of 1.5 litres water bottles)or (oil tin ) or( any weight in a bag) i use my little cosine :p )........you get the idea. Sunday : bar and skipping rope 20 min skipping rope Wide pull-ups narrow pull-ups and chin ups dips leg raises on bar all 5 sets with highest rep in all sets (I.e 5x10 or 5 x8...) with perfect form Fast day food: Iftar: water ,dates , yogurt milk or any other dairy products, soup ( lentils, vegetables ,,,,) small piece of bread Dinner : same as regular days Food to eat: protein: chicken breast fish(salmon, sea-bas, cod, tuna, some times beaf steaks, eggs, hummus, beans) carbs :brown/white rice ,bread, quinoa, pasta... Fruits: banana, Apple , figs, pears, dates , blueberry, strawberry,... Oils: olive oil, coconut oil, sesame oil. Nuts: cashews ,almonds ,pecans ,walnuts Drinks: coffee, green or regular tea, a lot off water, fresh juice Example; Regular days : Breakfast: Egg and cheese sandwich with salad and vegetables may add pastrami or r/ or pan cake ( made from coconut milk instead of regular) topped with cashew / peanut butter and fruits Lunch: 1 cup of rice with fish or chicken breast sandwich ( with the vegetables and salad) Dinner: potato ,fish or chicken ( vegetables and salad) Snacks / pre or post workout : about 3 times a day Fruits and nuts, yogurt and nuts, dark chocolate ,rice cakes, fat free milk , fat free cheese sticks, power bar .............. Sahur: peanut butter sandwich 1 cup of milk and banana ( lighter choice cottage cheese, nuts and blueberry) (Food tips ) @Peanut butter is better to be free free from sugar, Palme oil and salt just a organic one. @Use oil wisely when cooking @try adjusting the food in a way that you like so you dont get bored @change food intake if you feel its not working for you @chilli , green tea and coffee can work as a natural fat burner @For brothers in Manchester for the best healthy and tasty ( spicy if you want :) )food call Fadi Anani or visit his page( chickni parcels) (Workout tips) @ always stretch before and after @ always warm up @ 1 rep in perfect form is better than 100 in a bad form @ write your progression
Posted on: Wed, 05 Nov 2014 21:40:30 +0000
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